Surya Namaskar Yoga

surya namaskar

Surya Namaskar or sun salutation consists of a series of 12 poses which can bestow strength, harmony and peace. Each step leads gracefully to the next and they are performed while facing the sun. Surya namaskar yoga energizes the chakras and endocrine glands. It enhances flexibility and rejuvenates the whole body.

Tips for Surya Namaskar
Surya namaskar yoga is great for mental health too. It gives a sense of well-being, harmony, compassion, peace and love. The 12 poses should be done in coordination with proper breathing. Ideally, surya namaskar should be done in the early morning. But, if that is not possible, you can do it in the evening also, but ensure your stomach is empty. Beginners should start with a couple of rounds. Gradually, you can increase the number of rounds to 10 or 12, once you build up stamina. It is important to practice surya namaskar yoga at a comfortable pace.

Surya Namaskar Poses

  1. To start, exhale and bring your hands together before your chest, and hold them in this gesture of prayer. Focus on the heart center.
  2. Inhale and raise the hands up. Stretch back as far as possible. Beginners should take it easy and stretch back only a little. Hold this position for a few seconds.
  3. Exhale and bring your hands down to the floor. You should bend down as far as possible. With increasing flexibility, your palms will be able to reach the floor.
  4. Inhale deeply, bend your left leg and stretch your right leg behind. Keep your knee and toes on the ground. Now, lift your head up and look at the sky. Hold on to your breath.
  5. Retain your breath, and move your torso up from the ground as if doing a push-up.
  6. Exhale and slowly take your body down to the floor. Touch the floor with your forehead.
  7. Inhale and slowly raise your torso from the ground. Keep your arms straight and tilt your head back.
  8. Exhale and repeat step 5. Center your awareness on the neck.
  9. Inhale and repeat step 4. Fold the left leg and stretch the right leg.
  10. Exhale and repeat step 3. Focus your awareness on the base of the spinal column.
  11. Inhale and rise up. Stretch your back to repeat step 3. Focus on the center of the neck.
  12. Exhale and repeat step 1. Focus on the heart.

This series completes one full round. Now, relax and close your eyes. Witness your body and mind dispassionately. When you feel rested, you can embark on the next round.

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